Forever Young CrossFit – CrossFit
General Warm-Up 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring (1min)
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
Fri-Yay RX (Time)
100-80-60-40-20
Dubs
50-40-30-20-10
Plank Jack (on Elbows)
10-10-10-10-10
Strict Pull-up
*100m Sprint after every full round
Fri-Yay INTERMEDIATE (Time)
100-80-60-40-20
Singles
50-40-30-20-10
Plank Jack (on Hands)
10-10-10-10-10
Jumping C2B Pull-up
*100m Sprint after every full round
Fri-Yay BOOTCAMP (Time)
60-50-40-30-20
Singles
30-25-20-15-10
Plank Jack (on Hands)
10-10-10-10-10
Ring Row
*100m Sprint after every full round
